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Friday: 25 August 2017

Warm Up

100 Cal Bike

Barbell Cycling Warm up

5 Hang Power Snatches + OHS

5 Hang Snatches

x 2 Rounds (Start with bar then add weight each round)

Olympic Lifting -

EMOM x 6

8/5 Cals Row + 2 Snatch @ 165/115 or 85%

Strength -

- Single Arm Push Press 5 x 5 (5 each Arm) @ moderate weight

Gymnastics -

20 Pike Ups

10 Barbell Roll Outs

1:00 DBall Hold 150/100

x 3

Conditioning

1000 M Row

20 Squat Clean and Jerks @ 185/125

1000 M Row

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